A little background: This is my 3rd year of racing, i'm 31y/o and will be racing cat1/2 races this year. I imagine myself as a TT specialist, so that is where I focus my efforts. I really would like to improve my 30min threshold. Can anyone give suggestions on what types of workouts would focus on improving 30min efforts?

Here are a few of my favorite workouts...Tmax intervals: Which are 6 x 2min at 440w with 4min recovery at 170w5min stepups (from Tapeworm): Beginning at 200w, increasing 25w every 5min until exhaustion, rest and repeat. Also variations of this workout with 10min and 20min steps.

Power Profile, taken from best efforts in GoldenCheetah30s: 7991min: 6103min: 4455min: 39410min: 35420min: 3271hr: 3092hr: 283

My protocal for MAP testing:170w spin for 20-30min, then starting at 200w increase 20w every minute til exhaustion. The power level at the last minute completed is my new Pmax: The next power level is my new goal power. Hence 460w is my goal and how I gauged my new training zones.

Based on your method I would take 440w*.72=316w, which is about right for my current FTP, maybe 10-15w low.

Racing season is coming up fast, starting mid-January and finishes off at the end of April. If i'm trying to increase my maximal power for 30min by the first week in February, why would I want to do lower intensity for a longer duration? After april I take a long break then prepare for the 40km ITT and uphill TT's in July through September.

1) 2x20 @ FTP with 10 min RI. The first interval I go at FTP, the second interval I go as hard as physically possible - even if I blow up.

2) 4x10 @ 105% FTP with 5 min RI. I usually go at FTP until minute 8, and then ramp it up as hard as I can for the remaining 2 minutes of the interval.

3) 5x4min as hard as I possibly can with 3 min RI. Usually I am able to hold 110-115% FTP for the first 3 intervals, but the final 2 I am struggling to hold it. The last 2 intervals I typically see a drop of 3-5%, but I fight with all my might to hold as high a wattage as I can.

Typically during my build I do each of these intervals once a week. It is VERY taxing, but it works wonders. I never had any luck with SST, but instead found much more success being at threshold or above. My schedule will often look something like this:

Devinci, I was going off of what Friel said about riding at the L2/L3 border being optimal for aerobic base training. I am always kinda confused about SST, because of the "Arbitrary Units" on the popular graph, and the vague oval. I do drop the power and effort if I feel fatigued and do take "rest" days when needed. I try and listen to my body, and it calls for off days once in a while, sometimes, 2-3 days.

Ghost, that looks great. Similar to what I do already, I'll see about incorporating something along those lines.

TP, there are races after April. Though that's when I call my race season over, so I can get ready for the next cycle of TT's in the fall. Also I am a horrible at Road, do good at Crits with long solo breaks, I win the Stages with my TTing. Not a cat 2 yet, but soon.

I would like to mention, I'll be using the TT bike as much as possible starting January. Plus about 85% of my rides are done indoors on rollers staying in the aero position as much as possible.

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